Your Body

How to Maintain Your Fitness Regime in the Summer

preparing to run in the sun

The Great British Summer Weather can be somewhat unpredictable to say the least, but we are usually blessed with a few glorious sunshine days each year, and potentially even a mini heatwave (we can hope!).


If you’re following a strict exercise regime as you work towards your fitness goals or perhaps because you’ve got a race or competition coming up, keeping this up in the summer heat can present some challenges.


woman skipping


With this in mind, here are our top tips on exercising safely this summer, so you can stay on track to your goals.


5 Tips for Exercising Safely this Summer


Here are five ways to support your summer fitness regime:


1. Stay Hydrated


Staying hydrated is essential all year round, but especially in the summer, and even more so when you’re exercising.


Make sure you’re drinking plenty of water before, during and after your workout to compensate for the extra sweat you’ll be losing due to the heat.


For a little extra hydration to finish your day, consider incorporating our Organics Herbal Golden Powder into your bedtime routine.



This powder features organic coconut water for hydration, alongside a powerful blend of fermented ginger root, black pepper, curcumin from fermented whole turmeric root and ashwagandha. It’s an ideal choice to help you wind down after a vigorous workout in the heat.


2. Adjust Your Exercise Schedule


Be sensible and adapt your summer fitness plan to fit around the hottest parts of the day.


When the sun is at its hottest between 11am and 3pm, you’ll be at greater risk of sunburn, overheating and dehydration when exercising outdoors, so it’s advisable to adjust your regime so you’re working out early in the morning or later in the evenings instead.


You might also need to switch up your usual workout gear to make sure you’re wearing looser, cotton, more breathable clothes to help keep you as cool as possible while you’re turning up the heat on your workout.


3. Embrace the Outdoors


Make the most of the longer daylight hours and exercise outdoors as often as possible in the summer months – just be mindful of the time of day you’re working out.


man running along the beach


From hikes through the countryside to long runs by the coast and from visiting your local lido to signing up to an outdoor HIIT or yoga class, there are so many great options for getting outdoors for a workout.


Connecting with nature as part of your summer fitness regime could help to give your mental health a boost too – there’ll be plenty of time for indoor exercise in the long winter months!


4. Wear Sunscreen Outdoors


Even if you’re exercising early in the morning or in the evening when the sun isn’t at its strongest, it’s still important to wear sunscreen when you’re working out outdoors to help protect your skin from the sun’s harmful UV rays.


When you’re working up a sweat or feeling the breeze on a long run or bike ride, you won’t necessarily notice how hot your skin is getting, so it’s important to take regular breaks to reapply sunscreen.


woman applying sunscreen


Remember that the higher the SPF rating, the greater the protection you’ll be getting.


5. Fuel Your Body


Many of us choose to eat lighter meals largely comprised of salad and vegetables when it’s particularly warm and you don’t want to eat anything too heavy. But it’s important to make sure you’re still fuelling your body properly with protein, and Garden of Life’s protein powders can help.


Try our Sport Organic Plant-Based Energy Protein in a summery blackberry and cherry flavour, designed to be taken 20 minutes before you work out. It contains 85mg of caffeine from coffeeberry and 220mcg of wholefood vitamin B12 per serving, alongside a unique nitric oxide mix of organic vegetables, including kale, spinach and beets.



Mixing a scoop of our Raw Organic Protein & Greens Powder in Vanilla or Chocolate flavour with water can also be a good option during the summer. It contains green energy from raw organic greens and green juices, providing you with a clean way to get your protein and greens all at once.



Find critical tips to help you to recover after a workout to support your summer fitness regime here:


Mission Critical: Post-Workout Recovery

Your Body

Mission Critical: Post-Workout Recovery

Discover ways you can support and accelerate muscle recovery post-workout.

2020-01-28 09:51:13By Don Saladino

Garden of Life

Garden of Life

Writer and expert